There is no doubt that all the foods we consume and the diets we follow affect the health of our bodies. But did you know that there are certain foods that may impact memory and weaken it, and also distract attention?! This issue may worsen with age. Nutrition psychologist Uma Naidoo, a faculty member at Harvard Medical School, pointed out that gut bacteria can stimulate metabolic processes and brain inflammation that affect memory. According to CNBC, studies have shown that the risk of dementia can be reduced by avoiding foods that may endanger gut bacteria, which could weaken memory and concentration.
Some of these foods include:
1. **Added Sugar**
The brain uses energy in the form of glucose. A diet high in added sugar increases glucose levels in the brain, leading to memory impairment. Consuming foods rich in added sugars, such as baked goods and soft drinks, adds large amounts of glucose to your brain. Although every body requires different amounts of glucose, the American Heart Association recommends that women consume no more than 25 grams of added sugar per day, and men no more than 36 grams.
2. **Fried Foods**
A study involving 18,000 people found that a diet rich in fried foods was associated with a significant decline in learning and memory, as fried food causes inflammation that damages the blood vessels supplying the brain. Another study involving 715 people revealed that those who consumed a lot of fried foods were more likely to suffer from depression.
3. **Carbohydrates**
You might think that high-carbohydrate foods made from refined flour, such as white bread and pasta, are far from sugars, but your body processes them similarly to sugar, increasing the risk of depression. However, this does not mean you should completely eliminate carbohydrates; you should pay attention to the types of carbohydrates you consume. Researchers discovered that people who consumed beneficial, low-sugar carbohydrates were 30% less likely to suffer from depression compared to those who consumed harmful, high-sugar carbohydrates. High-sugar carbohydrates include white bread, potatoes, and white rice, while orange juice, honey, and whole grain bread contain moderate sugar levels. In contrast, green vegetables, most fruits, carrots, chickpeas, and lentils have low sugar content.
4. **Nitrates**
Nitrates are used as preservatives and coloring agents in processed meats like sausages, but some studies have linked nitrates to depression. One recent study indicates that nitrates can affect gut bacteria and may lead to bipolar disorder.
### 8 Foods That Improve Focus and Strengthen Memory
Conversely, numerous studies have concluded that there are certain foods that improve focus and generally strengthen memory. Nutrition experts, after conducting extensive experiments, found that some foods contain nutrients that protect brain cells and enhance their functioning, resulting in noticeable improvements in focus and overall memory. The health and nutrition site Boldsky has compiled 8 types of these foods proven to be effective and beneficial in enhancing memory and concentration, which include:
1. Walnuts
2. Spinach
3. Dark Chocolate
4. Avocado
5. Salmon
6. Beets
7. Broccoli
8. Egg Yolks
